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  6. Mung bean vs. Clam

Mung bean vs. Clam — In-Depth Nutrition Comparison

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How are Mung bean and Clam different?

  • Mung bean is higher in Folate, Fiber, Iron, Magnesium, Vitamin B1, Copper, and Vitamin B5, however, Clam is richer in Vitamin B12, and Selenium.
  • Daily need coverage for Vitamin B12 from Clam is 4120% higher.
  • Mung bean has less Sodium.

Mung beans, mature seeds, raw and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Mung bean vs Clam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mung bean
Mung bean
8
:
2
Clam
Clam
Contains more Calcium +43.5%
Contains more Iron +139.9%
Contains more Magnesium +950%
Contains more Potassium +98.4%
Contains less Sodium -98.8%
Contains more Copper +36.8%
Contains more Selenium +680.5%
Equal in Phosphorus - 338
Equal in Zinc - 2.73
Equal in Manganese - 1
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +43.5%
Contains more Iron +139.9%
Contains more Magnesium +950%
Contains more Potassium +98.4%
Contains less Sodium -98.8%
Contains more Copper +36.8%
Contains more Selenium +680.5%
Equal in Phosphorus - 338
Equal in Zinc - 2.73
Equal in Manganese - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mung bean
Mung bean
7
:
5
Clam
Clam
Contains more Vitamin B1 +314%
Contains more Vitamin B5 +180.9%
Contains more Vitamin B6 +247.3%
Contains more Folate +2055.2%
Contains more Vitamin A +400%
Contains more Vitamin C +360.4%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B3 +49%
Contains more Vitamin B12 +∞%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin B1 +314%
Contains more Vitamin B5 +180.9%
Contains more Vitamin B6 +247.3%
Contains more Folate +2055.2%
Contains more Vitamin A +400%
Contains more Vitamin C +360.4%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B3 +49%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
1
:
4
Clam
Clam
Contains more Carbs +1120.7%
Contains more Fats +69.6%
Contains more Water +603.2%
Contains more Other +12.3%
Equal in Protein - 25.55
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Clam
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more Carbs +1120.7%
Contains more Fats +69.6%
Contains more Water +603.2%
Contains more Other +12.3%
Equal in Protein - 25.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
0
:
3
Clam
Clam
Contains less Saturated Fat -46%
Contains more Polyunsaturated fat +43.8%
Equal in Monounsaturated Fat - 0.172
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -46%
Contains more Polyunsaturated fat +43.8%
Equal in Monounsaturated Fat - 0.172

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Clam
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mung bean Clam Opinion
Net carbs 46.32g 5.13g Mung bean
Protein 23.86g 25.55g Clam
Fats 1.15g 1.95g Clam
Carbs 62.62g 5.13g Mung bean
Calories 347kcal 148kcal Mung bean
Sugar 6.6g Clam
Fiber 16.3g 0g Mung bean
Calcium 132mg 92mg Mung bean
Iron 6.74mg 2.81mg Mung bean
Magnesium 189mg 18mg Mung bean
Phosphorus 367mg 338mg Mung bean
Potassium 1246mg 628mg Mung bean
Sodium 15mg 1202mg Mung bean
Zinc 2.68mg 2.73mg Clam
Copper 0.941mg 0.688mg Mung bean
Manganese 1.035mg 1mg Mung bean
Selenium 8.2µg 64µg Clam
Vitamin A 114IU 570IU Clam
Vitamin A RAE 6µg 171µg Clam
Vitamin E 0.51mg Mung bean
Vitamin C 4.8mg 22.1mg Clam
Vitamin B1 0.621mg 0.15mg Mung bean
Vitamin B2 0.233mg 0.426mg Clam
Vitamin B3 2.251mg 3.354mg Clam
Vitamin B5 1.91mg 0.68mg Mung bean
Vitamin B6 0.382mg 0.11mg Mung bean
Folate 625µg 29µg Mung bean
Vitamin B12 0µg 98.89µg Clam
Vitamin K 9µg Mung bean
Tryptophan 0.26mg 0.286mg Clam
Threonine 0.782mg 1.099mg Clam
Isoleucine 1.008mg 1.112mg Clam
Leucine 1.847mg 1.798mg Mung bean
Lysine 1.664mg 1.909mg Clam
Methionine 0.286mg 0.576mg Clam
Phenylalanine 1.443mg 0.915mg Mung bean
Valine 1.237mg 1.116mg Mung bean
Histidine 0.695mg 0.49mg Mung bean
Cholesterol 0mg 67mg Mung bean
Saturated Fat 0.348g 0.188g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 0.161g 0.172g Clam
Polyunsaturated fat 0.384g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Mung bean
1063%
Clam
Minerals Daily Need Coverage Score
126%
Mung bean
129%
Clam

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 1187mg)
Which food is lower in Cholesterol?
Mung bean
Mung bean is lower in Cholesterol (difference - 67mg)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 6.6g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.16g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 4)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.